TheInjin gyara Pilatesna iya zama kamar mai ban tsoro a kallon farko. Yana da ɗaki mai motsi, maɓuɓɓugan ruwa, madauri da sanduna masu daidaitawa. Koyaya, da zarar kun mallaki ƙa'idodin asali, ya zamakayan aiki mai ƙarfi don haɓaka ƙarfi, sassauci da wayar da kan jiki.
✅ Koyon Abubuwan Injin Gyara
Mai zuwa shine bayyani na wani muhimmin sashi. Za ku samuGyaran Pilates da ayyukansu:
1. Frame
Them tsarin wajewanda ke haɗa komai tare ana kiransawani frame. Firam yawanci ana yin shi da itace ko ƙarfe kuma yana taka muhimmiyar rawa wajen tantance girman gaba ɗaya da kwanciyar hankali na injin.
2. Kawowa
Thepadded dandamaliyana ba ku damar matsawa baya da gaba akan ƙafafun ko rollers a cikin firam. Kuna iya yin karya, zama ko durƙusa akan abin hawayayin turawa da ja da juriyar magudanan ruwa.
3. Maɓuɓɓugar ruwa da Sandunan Gear
Thebazaraan haɗe zuwa karusar ko firam kuma yana ba da juriya mai daidaitacce.
Thesandar kayasanda mai ramin rami ne wanda ke ba da damar ƙugiya ta bazara ta kasance a wurare daban-daban don daidaita matakin tashin hankali.
4. Takalmi
Thesandar daidaitacceyana a daya ƙarshen retractor. Kuna iya amfani da ƙafafu ko hannaye don tura karusar daga kan dandamali,yadda ya kamata motsa kafafunku, gluteus maximus da core tsokoki.
5. Kwancen kai da Gishiri
Thegindin kaiyana ba da tallafi ga wuyanka da kai kuma yawanci ana daidaita shi don haɓaka ta'aziyya.
Thetubalan kafada, wanda kuma aka sani da gefen gaban abin hawa, yana hana ku zamewa yayintakamaiman motsikuma ku taimaka amintar da kafadu.
6. Igiya, Filaye da Hannu
A tsarin igiyawanda ya ratsa ta cikin abin wuya a saman firam kuma ya ƙare a cikin hannu ko zobe. Wadannan atisayen na hannu, kafadu da kafafu ko dai suna jan abin hawa kotsayayya da tashin hankali na wani marmaro.
7. Platform (kuma aka sani da "tsaye dandali")
A kananan kafaffen dandamaliyana a ƙarshen ƙafar na'ura. Wasu masu kawo sauyi suna siffanta su da “allon bazara” mai motsi wanda za a iya amfani da shihaɓakar tsalle-tsalle ko motsa jiki na tsaye.
✅ Ƙarin Kayan aiki da Kalmomi da Aka Yi Amfani da su a cikin Pilates na Gyara
A ƙasa akwai wasu mafi yawanna kowa ƙarin kayan aikin(props) da aka yi amfani da su tare da mai gyarawa, tare da mahimman kalmomi za ku ci karo da su a cikin aji:
1. Short Box da Dogon Akwati
A Short Boxƙaramin akwati ne, ƙaramin akwatin da aka ƙera don dacewa akan abin hawa don motsa jiki na zaune da karkatarwa, kamar "Short Box Round Back" Side Stretch.
A Dogon Akwatinna'ura ce mai elongated da ake amfani da ita don atisayen da aka yi a wuri mai yuwuwa akan abin hawa, kamar "Tsarin Jawo" Teaser Prep.
2. Tsalle Tsalle
A padded, allon cirewawanda ke manne da ƙarshen ƙafar a wurin sandar ƙafar yana canza Mai gyara ku zuwa injin “plyo” mara ƙarfi, yana ba da damarmotsa jiki na zuciyakamar hops mai kafa ɗaya da jacks masu tsalle.
3. Da'irar Sihiri (Ring Pilates)
A karfe mai sassauƙa ko zoben roba tare da hannaye masu santsiana amfani da shi don ƙara juriya ga hannu, cinya na ciki, da motsa jiki. Ana yawan riƙe shi a tsakanin hannaye ko ƙafafu yayin da yake kan karusai ko dandalin bene.
4. Hasumiyar Hasumiya/Trapeze
Firam na tsaye, wanda aka haɗe a ƙarshen kai kuma sanye take da shitura-ta hanyar sanduna, madauri na sama, da ƙarin maɓuɓɓugan ruwa, yana faɗaɗa repertoire don haɗawa da latsa hannu a tsaye, ja da baya, da motsa jiki na rataye.
5. Spring Tension Saituna
* Maɓuɓɓugan ruwa masu launi(misali, Yellow = haske, Blue = matsakaici, Ja = nauyi) haɗe zuwa mashin gear don daidaita juriya.
* Buɗe vs. An rufe: "Bude maɓuɓɓugan ruwa" (haɗe da firam).mafi girma karusa tafiya,yayin da "maɓuɓɓugan rufaffiyar" (wanda aka makala kai tsaye ga abin hawa) yana ƙuntata motsi don samar da ingantaccen tallafi.
6. madauri vs. Hannu
*madauri: madaukai masu laushi waɗanda aka ƙera don hannaye ko ƙafafu, waɗanda aka fi amfani da su don motsa jiki na ƙafa (misali, "Ƙafafun a madauri don jan hamstring
* Hannu: Tsayayyen riko wanda yake a ƙarshen igiya, wanda aka fi amfani dashi don motsa jiki na hannu da lat, kamar Curls" da "Triceps Presses.
7. Toshe kafada (Tsaya)
Tubalan da aka rufea gaban abin hawa yana ba da tallafi ga kafadun ku lokacin da kuka kashe sandar ƙafa, watomahimmanci don motsa jiki kamar "Daruruwa" ko "Short Spine."
✅ Tension Spring da Launuka na Pilates Core Bed
Fahimtaspring tashin hankali da launi lambobina kan mai gyara na Pilates (wanda ake kira da Core Bed, musamman a Asiya da wasu ɗakunan studio na zamani) yana da mahimmanci don daidaita juriya da kuma niyya mai kyau.kungiyoyin tsoka daban-dabancikin aminci.
Rikicin bazara gama gari
| Launin bazara | Kimanin Juriya | Yawan Amfani |
| Yellow | 1-2 lbs (Haske) | Rehabilitation, sosai m aiki |
| Kore | 3-4 lbs (Haske-Matsakaici) | Mafari, ainihin kunnawa, ƙaramin motsa jiki na kwanciyar hankali |
| Blue | 5-6 lbs (Matsakaici) | Gabaɗaya cikakken kwandishan |
| Ja | 7-8 lbs (Matsakaici-Nauyi) | Abokan ciniki masu ƙarfi, aikin ƙafa, tsalle-tsalle plyometrics |
| Baki | 9-10 lbs (Nauyi) | Ƙarfafa ƙarfin motsa jiki, maɓuɓɓugan ruwa masu ƙarfi suna aiki |
| Azurfa (ko Grey) | 11-12 lbs (Mai nauyi-Max) | Zurfafa ƙarfin kwandishan, ƙwararrun ƴan wasa na ci gaba |
Yaya Yana Aiki?
* Daidaita Tashin hankali: Springs haɗe zuwa gearbar a cikidaban-daban saituna(buɗe vs. rufaffiyar; jeri ɗaya ko biyu) don daidaita juriya daidai.
* Buɗe vs. An rufe: Buɗe maɓuɓɓugan ruwa (wanda aka haɗe da firam) suna ba da bugun jini mai tsayi da ɗan ƙaramin juriya, yayin da rufaffiyar maɓuɓɓugan ruwa (wanda aka haɗa kai tsaye zuwa karusar) yana rage bugun jini kuma yana ba da ƙarfi mai ƙarfi.
* Haɗa Springs: Kuna iya haɗa launuka; misali, haɗa rawaya da kore don farkon haske, sannan ƙara shuɗi yayin da ƙarfin ku ya inganta.
Nasihu don zaɓar Saitunan tashin hankali
* Gyaran jiki da Masu farawa: Fara da rawaya da kore don jaddada sarrafawa da daidaitawa.
* Matsakaicin Abokan ciniki: Ci gaba zuwa shuɗi, sa'an nan kuma haɗa ja don kafa kafa da tsalle-tsalle.
* Advanced Practitioners: Yin amfani da maɓuɓɓugan ruwa na baki ko azurfa (ko maɓuɓɓugan ruwa masu nauyi da yawa) zai haɓaka ƙalubalen da suka shafi kwanciyar hankali, ƙarfi, da tsalle-tsalle masu ƙarfi.
Tare da madaidaicin tashin hankali na bazara da cikakken fahimtar ginshiƙi launi, zaku iyasiffanta kowane Pilates Core Bedzaman don cimma cikakkiyar matakin juriya!
Mun himmatu wajen ba da tallafi na musamman da
sabis na sama a duk lokacin da kuke buƙata!
✅ Motsa jiki don Mafarin Pilates Reformer Workout
Gamai sauƙi kuma mai tasiri mafari Pilates Reformer motsa jikiwanda ke gabatar da ku ga ƙungiyoyi na tushe, yana gina ƙarfin gaske, kuma yana taimaka muku samun kwanciyar hankali da kayan aiki.
1. Jerin Aikin Kafa (minti 5-6)
Tsokoki da aka yi niyya: ƙafafu, glutes, ainihin
Yadda Ake Yi:
* Kwance akanabin hawatare da kwantar da kanku a kan madaidaicin kai kuma a tsaye ƙafafunku akan sandar ƙafa.
* Ka kiyaye ƙashin ƙugu kuma a daidaita kashin baya.
* Latsa jigilar kaya kuma mayar da shi tare da sarrafawa.
2. Dari (An gyara)
Muscles: Matsakaicin Mahimmanci da Kafada
Yadda Ake Yi:
* Sanya abin hawan kai sama, tare da kafafu ko dai a saman tebur ko goyan baya akan sandar ƙafa.
* Yi amfani da madauri masu haske (misali rawaya ko shuɗi).
* Juya hannunka sama da ƙasa yayin da kake shaƙa don ƙidaya biyar kuma fitar da numfashi na ƙidaya biyar.
* Cika zagaye 5 zuwa 10.
3. Da'irar ƙafafu tare da madauri
Muscles: Core, ciki da cinya na waje, masu sassauƙan hip
Yadda Ake Yi:
* Sanya ƙafafunku a cikin madauri.
* Ka kiyaye ƙashin ƙugu yayin da kakezana da'irori masu sarrafawada kafafunku.
* Yi da'irori 5 zuwa 6 a kowace hanya.
4. Gaggauta Mai kawo gyara
Tsokoki da aka yi niyya: glutes, hamstrings, da motsi na kashin baya.
Yadda Ake Yi:
* Sanya ƙafafunka akan sandar ƙafa kuma ka kwanta tare da miƙe hannunka kusa da jikinka.
* Mirgine kashin baya daya a lokaci guda, sannan a mirgine baya.
* Idan dadi, ƙara latsawa a hankali tare da abin hawa a saman.
5. Makamai a cikin madauri (Serial Arm)
Muscles: Hannu, kafadu, ƙirji
Yadda Ake Yi:
* Tare da maɓuɓɓugan haske,rike hannayea hannunku.
* Janye hannunka zuwa sassanka, sannan mayar da su wurin farawa.
* Bambance-bambancen sun haɗa da latsa triceps, T-arms, da faɗaɗa ƙirji.
6. Giwa
Tsokoki da aka yi niyya: cibiya, hamstrings, kafadu
Yadda Ake Yi:
* Tsaya akan abin hawa tare da dunƙule diddige, hannaye a kan sandal ɗin ƙafa, da ɗaga kwatangwalo, suna yin siffa mai kusurwa uku.
* Yi amfani da jigon ku don jawo karusar ciki da waje da ƙafafu.
* Tsaya madaidaiciyar kashin baya kuma ka guji karkatar da kafadu.
7. Tsaye Platform Lunges (Na zaɓi)
Muscles: Kafafu, Glutes, da Balance
Yadda Ake Yi:
* Kafa ɗaya akan dandamali, ɗaya akan abin hawa.
* Lung down a hankali, sannan komawa wurin farawa.
* Yi amfani da madaurin hannu ko sanduna don ƙarin tallafi.
✅ Nasiha ga Mafari:
* Matsa sannu a hankali kuma mayar da hankali kan fom ɗin ku.
* Yi amfani da numfashinka don jagorantar motsin ku: shaka don shirya da fitar da numfashi don aiwatarwa.
* Idan kun fuskanci wani rashin kwanciyar hankali ko zafi, rage juriya ko yin gyare-gyare.
✅ Daidaitaccen Matsayin Jiki don Kayan Aikin Pilates
Matsayin da ya dace na jiki yana da mahimmanci a cikin Pilates, musamman lokacin amfani da kayan aiki irin suReformer, Cadillac, ko Kujera. Daidaitaccen daidaitawa yana tabbatar da aminci, yana haɓaka sakamako, kuma yana taimaka muku haɓaka ƙarfi da sassauci a wuraren da suka dace.
1. Neutral Spine and Kashi
Ana kiyaye magudanar dabi'a na kashin baya,guje wa wuce gona da iri ko kirfa.
Don gano shi,kwanta akan Mai kawo gyara kuma tabbatar da cewa kashin wutsiya, kejin hakarkarinku, da kan duk suna cikin hulɗa da abin hawa.
Me yasa yake da mahimmanci: Yana kare bayan ku kuma yana haɓaka ainihin kwanciyar hankali a cikin aiki, matsayi na ainihi.
2. Kwanciyar hankali (Kafada).
Ya kamata a zana kafadu a hankali kuma a riƙe su da faɗi-ba a dunƙule ko a dunƙule su da yawa ba.
Don duba matsayin kafadar ku, kwanta ko ku zauna tsaye kuma ku hango ruwan kafadar ku yana zamewa cikin aljihun baya.
Me Ya Sa Ya Dace: Yana Haɓaka babba-jikisarrafawa da hana wuyansa da kafadadamuwa yayin motsa jiki kamar "Daruruwa" ko "Rowing."
3. Daidaita kai da wuya
Abin da ake nufi: Shugaban yana daidaitawa tare da kashin baya, ba ya karkata zuwa sama ko ƙasa.
To kula da tsaka tsaki matsayi na wuyansayayin kwanciya, yi amfani da madaidaicin kai ko manne don tallafi.
Ka guje wa jujjuya wuyan fiye da kima yayin baccimotsa jiki na ciki; maimakon haka, mayar da hankali kan shigar da tsokoki na ciki ba tare da ƙulla wuyansa ba.
4. Matsayin Ƙafar Da Ya dace
Darasi na ƙafar ƙafa: Ya kamata a sanya ƙafafu ko dai a layi ɗaya ko tare da ɗan fitowa.dangane da takamaiman motsin da ake yi.
Ƙafafun cikin madauri: Sanya yatsun kafa a hankali a nuna ko sassauƙa ba tare da ciwo ba (birgima na ciki ko waje).
Aiki na tsaye: Ana rarraba nauyi daidai da ƙafar ƙafa - diddige, babban yatsan yatsa, da ɗan yatsan ƙafa.
5. Babban Haɗin kai ("Haɗin Ciki")
Abin da ake nufi da shi: Sanya cibiya ta hanyar zana cibiya zuwa ga kashin bayanku yayin da kuke ɗaga ƙashin ƙashin ku a hankali.
Koyaushe shigar da ainihin ku! Ko kuna kwance, zaune, ko a tsaye, haɗin kai yana kare kashin baya kuma yana haɓaka motsinku.
6. Toshe kafada da Matsayin kai
Katangar kafadayakamata a sanya shi sama da saman kafadu zuwataimaka daidaita jikia lokacin da ake danna kafa ko hannu.
Matsakaicin kai: An saukar da shi don atisayen da suka haɗa da ƙwanƙwasawa na kashin baya (kamar haɗakarwa) da ɗagawa don tallafin kai a wurare masu tsaka tsaki.
✅ Kammalawa
Kwarewar mai gyara yana farawa da fahimtar abubuwan da ke cikinsa, kafa shi lafiya, da tafiya tare da sarrafawa da niyya.Tare da daidaitaccen aiki da fasaha mai dacewa, za ku yi sauri jin ƙarfi, ƙarin ci gaba, da ƙarin ƙarfin gwiwa a cikin tafiyarku na Pilates. Ka tuna, kowane gwani ya kasance mafari. Kasance mai ban sha'awa, motsawa cikin hankali, kuma ku ji daɗin tsarin!
Don kowace tambaya, da fatan za a aika imel zuwajessica@nqfit.cnko ziyarci gidan yanar gizon mu ahttps://www.resistanceband-china.com/don ƙarin koyo kuma zaɓi samfurin da ya fi dacewa da bukatun ku.
Yi Magana da Masananmu
Haɗa tare da ƙwararren NQ don tattauna bukatun samfuran ku
kuma fara aikin ku.
Lokacin aikawa: Juni-23-2025